5 High-protein Chicken Thigh Recipes That Make Meal Prep Feel Gourmet

By Brandon D / September 25, 2025

If you love juicy chicken and big flavors, you’re in the right kitchen. These five high-protein chicken thigh recipes bring serious satisfaction with minimal fuss. Think crispy edges, bold marinades, and smart pairings that keep your protein high and your taste buds happy. Ready to upgrade dinner while keeping it macro-friendly? Let’s cook.

1. Smoky Paprika Yogurt Chicken Thighs With Garlicky Pan Beans

These thighs are marinated in tangy Greek yogurt and smoked paprika for maximum flavor and tenderness. The yogurt keeps them juicy, while the pan beans soak up all those savory drippings. It’s weeknight-easy but tastes like you tried way harder.

Ingredients:

• 6 bone-in, skin-on chicken thighs (about 2.5 lb)
• 1 cup plain Greek yogurt (2% or 5%)
• 2 tbsp smoked paprika
• 1 tsp ground cumin
• 4 cloves garlic, minced
• 1 tbsp lemon zest + 2 tbsp lemon juice
• 1 tbsp olive oil
• 1 tsp kosher salt, plus more to taste
• 1/2 tsp black pepper
• 1 (15 oz) can cannellini beans, drained and rinsed
• 1 small red onion, thinly sliced
• 1/4 tsp chili flakes (optional)
• 2 tbsp chopped fresh parsley

Instructions:

1. Marinate the chicken: In a bowl, mix yogurt, smoked paprika, cumin, garlic, lemon zest and juice, olive oil, salt, and pepper. Add chicken and toss to coat. Marinate 30 minutes (or up to 12 hours) in the fridge.
2. Roast: Preheat oven to 425°F (220°C). Arrange thighs skin-side up on a rimmed sheet pan. Roast 30–40 minutes until skin is crisp and internal temp hits 175°F (80°C).
3. Pan beans: While chicken rests, set a skillet over medium heat with a drizzle of olive oil. Add red onion and chili flakes; sauté 3–4 minutes. Stir in cannellini beans, a pinch of salt, and 1–2 tbsp of the chicken pan juices if available. Warm through for 2–3 minutes.
4. Finish: Spoon beans onto plates, top with chicken, and sprinkle with parsley.

Pro tip: Swap cannellini for chickpeas, or serve over garlicky sautéed spinach for extra greens. Leftovers reheat beautifully—slice the chicken and tuck into a high-protein lunch bowl with quinoa.

2. Honey-Chili Lime Chicken Thighs With Charred Corn Salsa

Sweet heat meets zesty lime, and it’s everything you want for a quick grill night. The charred corn salsa piles on crunch, freshness, and more protein if you toss in black beans. Perfect for tacos, bowls, or a no-fork-needed situation.

Ingredients:

• 6 boneless, skinless chicken thighs (about 2 lb)
• 2 tbsp honey
• 2 tbsp lime juice + 1 tsp lime zest
• 1 tbsp chili powder
• 1 tsp smoked paprika
• 1/2 tsp ground coriander
• 2 cloves garlic, grated
• 1 tbsp avocado or olive oil
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 2 cups corn kernels (fresh or frozen, thawed)
• 1 small jalapeño, minced
• 1/4 cup red onion, finely chopped
• 1/3 cup chopped cilantro
• 1 cup black beans, drained and rinsed (optional for extra protein)

Instructions:

1. Marinate: Whisk honey, lime juice/zest, chili powder, smoked paprika, coriander, garlic, oil, salt, and pepper. Toss with chicken; marinate 20–30 minutes.
2. Cook the chicken: Grill over medium-high heat 5–6 minutes per side until nicely charred and cooked through (165°F/74°C). No grill? Pan-sear in a hot skillet 5–7 minutes per side.
3. Char the corn: In a dry skillet over high heat, add corn and let it blister, stirring occasionally, 3–5 minutes. Transfer to a bowl and mix with jalapeño, red onion, cilantro, and a squeeze of lime. Fold in black beans if using. Season with salt.
4. Serve: Slice chicken and spoon corn salsa over the top.

Serving ideas: Tuck into tortillas with a swipe of Greek yogurt instead of sour cream. Or build a high-protein bowl with brown rice, sliced avocado, and extra salsa—seriously satisfying.

3. Miso-Ginger Sheet-Pan Chicken Thighs With Broccoli And Sesame

Umami lovers, this one’s for you. A quick miso-ginger glaze turns chicken thighs into glossy, savory perfection while broccoli roasts on the same pan. Minimal cleanup, maximum flavor—weeknight goals met.

Ingredients:

• 6 bone-in, skin-on chicken thighs (about 2.5 lb)
• 2 tbsp white miso paste
• 1 tbsp soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tbsp honey or maple syrup
• 1 tbsp grated fresh ginger
• 2 cloves garlic, minced
• 1 tbsp sesame oil
• 1 lb broccoli florets
• 1 tbsp neutral oil (for broccoli)
• 1/2 tsp kosher salt, plus more to taste
• 1 tsp sesame seeds (white or black), for garnish
• 2 scallions, thinly sliced

Instructions:

1. Make the glaze: In a bowl, whisk miso, soy/tamari, rice vinegar, honey, ginger, garlic, and sesame oil.
2. Prep the pan: Heat oven to 425°F (220°C). Toss broccoli with neutral oil and a pinch of salt on a sheet pan. Nestle chicken thighs among the broccoli.
3. Glaze and roast: Brush half the miso glaze over the chicken. Roast 20 minutes. Brush with remaining glaze and roast 10–15 minutes more, until chicken is deep golden and reads 175°F (80°C).
4. Finish: Sprinkle with sesame seeds and scallions.

Make it a meal: Serve with steamed rice, cauliflower rice, or chewy soba noodles. Add edamame on the side for an extra protein bump—you’ll hit your macros without even trying.

4. Lemon-Herb Greek Chicken Thighs With Feta Cucumber Salad

Bright, herby, and wildly juicy—this is Mediterranean sunshine on a plate. The simple marinade doubles as a base for a quick pan sauce, and the crunchy cucumber salad keeps everything light while pushing your protein higher with a hit of feta.

Ingredients:

• 6 boneless, skinless chicken thighs (about 2 lb)
• 3 tbsp olive oil
• 3 tbsp lemon juice + 1 tsp zest
• 3 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp dried thyme
• 3/4 tsp kosher salt
• 1/2 tsp black pepper
• 1/4 cup low-sodium chicken broth
• 1 tsp Dijon mustard
• 1 large cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 small red onion, thinly sliced
• 1/3 cup crumbled feta
• 2 tbsp chopped fresh dill or parsley

Instructions:

1. Marinate: Whisk olive oil, lemon juice/zest, garlic, oregano, thyme, salt, and pepper. Toss with chicken and marinate 30 minutes.
2. Sear: Heat a large skillet over medium-high. Sear chicken 4–5 minutes per side until browned and cooked through (165°F/74°C). Transfer to a plate.
3. Pan sauce: Add broth and Dijon to the skillet; scrape up brown bits and simmer 1–2 minutes. Return chicken to coat in sauce.
4. Salad: Combine cucumber, tomatoes, red onion, feta, and dill/parsley with a small squeeze of lemon and pinch of salt.

Serve it up: Plate chicken with the fresh salad and an extra drizzle of the pan sauce. Want more protein? Add a scoop of quinoa or a side of garlicky white beans. Meal-prep friendly and bright enough to beat Wednesday blues, trust me.

5. Peanut Butter Sriracha Chicken Thighs With Crunchy Slaw

Sweet, spicy, and sticky in the best way. This peanut butter sriracha glaze lacquer-coats the thighs while a cool, tangy slaw keeps every bite balanced. It’s the kind of recipe that makes you lick the spoon—don’t pretend you won’t.

Ingredients:

• 6 bone-in, skin-on chicken thighs (about 2.5 lb)
• 1/3 cup natural peanut butter
• 2 tbsp sriracha (plus more to taste)
• 1 tbsp soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tbsp honey
• 1 clove garlic, grated
• 1 tsp grated fresh ginger
• 1–2 tbsp warm water (to thin)
• 2 cups shredded green or purple cabbage
• 1 carrot, julienned or grated
• 2 scallions, thinly sliced
• 1 tbsp lime juice
• 1 tsp sesame oil
• Pinch of salt
• 2 tbsp chopped roasted peanuts (for garnish)
• Fresh cilantro, optional

Instructions:

1. Make the glaze: Whisk peanut butter, sriracha, soy/tamari, rice vinegar, honey, garlic, and ginger. Add warm water a little at a time until pourable but thick.
2. Roast the chicken: Preheat oven to 425°F (220°C). Place thighs on a lined sheet pan and roast 20 minutes.
3. Glaze and finish: Brush thighs generously with peanut glaze. Roast another 10–15 minutes until the glaze caramelizes and chicken reads 175°F (80°C).
4. Slaw: Toss cabbage, carrot, scallions, lime juice, sesame oil, and a pinch of salt.
5. Serve: Top chicken with chopped peanuts and cilantro. Add extra sriracha if you’re brave.

Variations: Swap peanut butter for almond butter if needed. Serve over cauliflower rice or chewy farro. Leftover glaze makes an elite dip for cucumbers and snap peas—seriously good.

Why Chicken Thighs For High Protein?

Chicken thighs deliver solid protein with richer flavor and more forgiveness than breast meat. They stay juicy, handle bold spices, and reheat like champs—perfect for meal prep and busy nights.

Quick Tips For Success

• Pat your chicken dry so marinades and seasonings stick and the skin crisps.
• For peak juiciness, aim for 175–190°F internal temp on bone-in thighs; they’re most tender slightly higher than breast meat.
• Rest 5 minutes before slicing so juices stay put.
• Save pan juices for beans, grains, or quick sauces. Flavor gold.

Ready to make dinner the best part of your day? Pick a recipe, preheat that oven (or fire up the grill), and dig into big flavor with even bigger protein. Your future leftovers will thank you.